WEBVTT

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All right guys , new schedules out come

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and read it when you're ready .

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Getting good quality sleep is key to

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improving work performance and mental

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health . So what actions can be taken

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to ease the transition of a new shift ?

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Keep your bedroom dark , quiet and cool .

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Use blackout curtains , an eye mask and

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earplugs or even a white noise machine .

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Try limiting blue screens such as

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phones , computers and TV . S eating or

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drinking , including alcohol and any

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rigorous exercise an hour before you

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fall asleep . Use activities such as

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reading a book , journaling , any

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important ideas and worries or

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performing some life stretching to put

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you in the right mindset for bed ,

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expose yourself to light and perform

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light exercises to warm up your body

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for about 20 minutes . After waking ,

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most of all have patience with your

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body . The circadian rhythm takes 24

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hours to adjust to a one hour change in

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schedule and up to 12 days to adapt to

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a complete flipping routine ,

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establishing and prioritizing a new

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routine with healthy habits can help

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your body adjust quickly and keep you

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mission ready .